Every healthy lifestyle needs to incorporate healthy eating and regular exercise. Part of a healthy exercise plan is knowing how to lose weight and how to gain muscle. A good exercise program has cardio and strength training routines. While cardio, such as walking, jogging, biking or anything that gets your heart pumping are great for losing weight, strength training throws weight lose into overdrive. Strength training helps build muscle and muscle burns more fat. A weight lifting routine can be added to any exercise regimen. Results can be seen in as little as two days a week. With a little effort, you can gain muscle and lose fat. You will feel and look better with a toned body.